Barbell Hang Clean

Barbell Hang Clean gif

Coach's Tips


How to Barbell Hang Clean

Starting Position

1. Stand with feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.

2. Bend your knees slightly and keep your back straight.

3. Keep your arms straight and your core engaged.

Proper Form

1. Explosively extend your legs and hips while keeping your arms straight and pull the barbell up to your chest.

2. When the barbell reaches your chest, bend your elbows and catch the barbell in the "racked" position across your front deltoids and clavicles.

3. Keep your core engaged and your back straight throughout the movement.

Breathing Technique

1. Inhale deeply before initiating the movement.

2. Exhale as you explosively extend your legs and hips, and pull the barbell up to your chest.

3. Inhale as you catch the barbell in the "racked" position.


1. Be sure to keep your back straight and core engaged throughout the movement to avoid injury.

2. Make sure not to use momentum to pull the barbell off the ground.

3. Do not hyperextend your arms or back to lift the barbell.

4. Start with a light weight and increase the weight incrementally as you become more comfortable with the movement.

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